arms

2020-05-07

WOD 21-15-9-3 db snatch per side (25#) hanging knee raises box jumps (24″) oblique raises per side (25#) osbd (70#) Time: 29:21

Warm up 500m row WOD 6 rounds 1 min stations 1 – 20 bent over db row (left arm) 2 – 20 alt v-ups (or hanging knee raises) 3 – 20 bent over db row (right arm) 4 – 20 air squats 5 – 40 mountain climbers 6 – 20 …

2020-05-02

Warm up 2000m row Time: 9:27 WOD 7 rounds 10 press per arm (strict or push) 10 push-ups 10 weighted OH lunge per leg (20 total) 10 burpees or step ups 1 min rest Time: 32:29 (25# plate, wall balls on some rounds instead of lunges)

2020-04-27

4.0 mile walk Time: 59:45 (579 calories, 14:54 average per mile pace) Strength: Bench Press 8 x 155 6 x 155 4 x 165 3 x 175 2 x 180

2020-04-26

4.0 mile walk Time: 1:07:49 (537 calories) Strength / Weightlifting OH Squat 5 x 45 10 x 65 5 x 70 5 x 75 5 x 80 5 x 85 5 x 90 5 x 95 5 x 100 5 x 105 Deadlift 5 x 185 5 x 215 5 …

2020-04-25

2.1 mile walk Time: 31:58 (290 calories, 15:12 average per mile pace) “Dice” 20 min AMRAP 1 – box jump (24/20) 2 – wall ball (20/14) 3 – push-up 4 – sit-up (x3) 5 – kb swing (1.25/1.0 pd) 6 – double unders (x5) Total: 25, 38, 44, 81, 26, …

2020-04-22

Warm-up 2000m row Time: 8:23 50 sit-ups WOD 6 rounds 10 burpees 15 kb swings (1.5 pd) 20 double unders Time: 18:46 (every other round (3) rounds push-ups instead of burpees) 0.39 mile walk Time: 8:29

2020-04-20

Strength Week 1 day 2 Bench and strict press WOD 10 min AMRAP 3 db thruster (35#) 5 push-ups 8 sit-ups Total: 11 rounds

2020-04-18

4.13 mile walk Time: 1:08:16 (558 calories, 16:31 average mile pace) WOD 6 rounds 200m run 8 box jump overs (24″) 10 SDHP (1.25 pd kb) 12 strict press (65# barbell) Time: 5 rounds – 17:16 Short rest until 20:00 on clock 6th round 3:22

2020-04-16

WOD 2 min each, 3 rounds Pull-ups/ row (65#) Air squats Bicep curl (25# dumb bell) Kb swings (1.5 pd) Alt v-up / sit-ups Rest 2 min Totals: 116 row, 146 squat, 92 curl, 72 kb, 110 sit-ups Total reps per round: 200, 180, 156